Conscious Flow

About This Class

This class is framed as a full-body "reset" that blends conscious core engagement with a dynamic flow structure. The instructor opens on the floor with pelvic floor activation and inner thigh work in Supta Baddha Konasana before moving into a demanding supine core series targeting front abs, obliques, and hip flexors. The flow then cycles repeatedly through Plank, Chaturanga, Locust, and Cobra Push-Up, building significant strength in the back body, triceps, and shoulder girdle. Standing sequences feature Crescent Lunge, Warrior One, Warrior Two, and Triangle with detailed cues for hip flexor engagement, sit-bone grounding, and inner-thigh activation. One-legged Dog knee-draw variations challenge core stability and hip mobility, and a detailed Pigeon-to-Sphinx section with IT-band and oblique work adds a restorative and challenging hip-opening element. The class closes with Baddha Konasana, Boat Pose variations, Bridge, a gentle supine twist, and Savasana. Throughout, the instructor repeatedly returns to the theme of "conscious" engagement — pelvic floor, low belly, breath — making this a mindful strength-and-mobility class as much as a physical one.